Monitor your calorie intake. Know your calorie needs...Why monitor your calorie consumption?
Excess calories can increase your weight unnecessarily. Lesser calories expose you to under nourishment. Consume lesser calories only if you want to reduce excess weight by consulting with dietitian.. Below we discuss about factors that determine calorie consumption, general calorie consumption for various groups, and simple formula to calculate calorie needs to maintain or lose weight. Factors that determines calorie needs: Calorie needs are typically determined by a number of factors like your present weight, height, age, gender, exercise routine, health, body fat percentage & environment. General Calorie consumption per day: The total calories (Kcal) consumed each day by men varies from 1550 – 4000. The total for females varies from 900 to 2500. In extreme cases, calorie intake can vary wildly, from near 0 for someone on a water fast, to over 8000 kcal for a person who burns them all while working, without gaining an ounce. Calorie intake for weightlifters & bodybuilders can be as high as 12000 kcal per day. Teens need about 1500 to 1800 calories per day. Men with sedentary lifestyle typically need about 1600 – 1800 calories per day. Those who are active typically need about 1800 to 2200 calories per day Women with sedentary lifestyle typically need about 1100 to 1300 calories per day Active women typically need about 1400 to 1600 calories per day. Calculate your calorie needs to maintain or lose your weight: It is not always possible for us to calculate our calories intake by using technical calorie counters. So here is a simple back of the paper calculation method to know how many calories are required for a person to reduce or maintain his/her weight. Men: To maintain weight: Multiply your weight (in pounds) by 14 To loose weight by 1 pound per week – Deduct 500 calories from this figure. Women: To maintain weight: Multiply your weight (In pounds) by 12 To lose weight by 1 pound per week - Deduct 500 calories from this figure. Just be careful to maintain your daily calorie intake above 1000 calories, minimum. * How many pounds are in 1 kg? Answer is 2.20462262185 |